Excess belly fat is a major risk factor for diabetes, heart disease, and many other serious health conditions. It’s also linked to obesity and is the biggest risk factor for many cancers, including colon cancer.
According to the National Cancer Institute, around 1 in 3 Americans are diagnosed with colon cancer at some point during their lives. And this type of cancer can be easily prevented by making simple lifestyle changes. Belly fat is very annoying. It’s also potentially dangerous to your health.
What Causes Belly Fat?
There are many factors that contribute to belly fat. consuming a high intake of calories is one of the major factors in the complex process of weight gain. but when all calories add up over time so if you are consuming more calories than you’re burning, then it is likely you will gain
6 Natural Ways To Lose Belly Fat Fast
Losing weight is a great way to make yourself healthier. It’s common to develop some type of extra belly fat. However, it’s not healthy for your waistline. It’s no surprise that belly fat impacts overall health, but belly fat also impacts your blood vessel functioning.
Below are some tips you can use when looking to lose belly fat naturally:
- Consume more protein
Eating high-protein foods will help you lose weight and keep it off. Eating more fruits and vegetables can also contribute more to helping you lose weight.
Protein is essential for building muscle. Muscle is metabolically active, fat-burning tissue. Building muscle also boosts your resting metabolic rate, which means more calories are burned while you’re doing nothing!
In addition to increasing your metabolism, training your muscles also increases your basal metabolic rate (BMR), which means that you will lose more weight. A high protein intake may inhibit abdominal fat accumulation.
- Consume more fiber
Having a high-fiber diet will help reduce belly fat, according to research studies. One study found soluble fiber intake significantly decreased visceral fat accumulation. This means you could take advantage of all those fruits and vegetables and eat more of them and still lose weight.
There’s good evidence that a diet rich in fiber may help prevent weight gain and reduce abdominal fat, including the kind stored inside your abdomen.
- Limit The Daily Carb Intake
Eating high-carb food may lead to more belly fat. Blood glucose levels may rise after eating carbohydrates, which can help create fat in the belly. Also read: Can Tea Burn Belly Fat
- Limit Your Sugar Intake
We all know it’s important to eat a healthy diet. But did you know that a plant-based diet can help reduce your risk of many diseases, improve your energy level, and
Limit added sugar and saturated fat, which is found in meats and high-fat dairy products, such as cheese and butter.
Monounsaturated fats and polyunsaturated fats are good for you. They’re found in many foods, including fish, nuts and certain vegetable oils.
The constant flood of sugar into the bloodstream also wreaks havoc on insulin levels, which can lead to fatigue, cravings for more sugary foods, and eventually diabetes. So, how can you get your daily sugar fix? Avoid sugar Sugar is found in all sorts of processed food, and it is hidden in many products that we think are healthy. When you eat sugary snacks or foods, you will be consuming excess calories, but they won’t be coming from a plant-based source.
- Drink fewer Sodas And Juice
When we’re thinking about losing weight, we think about the foods we eat and how much energy they provide. But we also need to consider the calories that we drink.
If you’re trying to lose belly fat, drinking too many calories from sodas and juice can actually make it harder to lose weight. Drinking too many calories of sodas can also increase the risk of developing diabetes.
- Reduce Your Alcohol Intake
When consumed excessively or regularly, alcohol can cause caloric loss by preventing you from burning off calories that contain it. Plus, when your liver processes alcohol, some of those calories turn into fat rather than being burned up. If you want to burn through that belly fat, you need to have an effective exercise program and reduce alcohol intake.
How To Lose Belly Fat With Exercise Activities?
There’s no general rule about the amount of exercise you need to lose belly fat. It depends on what your goals are.
Exercise can be as short as 15 minutes a day or as long as it takes you to get in shape and feel better. But the more is the better. Moderate to intense physical activity is good for your heart, blood vessels, bones, muscles, and even the brain.
- Daily Physical Activities
Physical activity will help you burn body fat. “You get a lot of benefits from exercise,” says Stewart.
Exercise helps you lose belly fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says.
Exercise helps to burn fat in your belly but is a bit hard to follow through, so it is better to do a combination of exercises such as cardio workouts, abdominal exercises, and core strengthening.
The good news is you don’t have to go to the gym to exercise; walking is great form of exercise that can help you achieve your weight-loss goals.
- Perform Weight Training
Lifting weights adds strength, which will help make you healthier by burning more calories. Your body also needs to be in better shape to perform better while you’re walking or running, which is why we suggest doing weight training first thing in the morning.
Visceral Fat Disadvantages
Excess abdominal fat is associated with a wide range of diseases including type 2 diabetes, hypertension, cardiovascular disease, stroke, and some forms of cancer.
Visceral fat is a major risk factor for heart disease and other diseases. If you lose weight, even if it’s only 5 to 10 pounds, you may notice improvements in your blood sugar levels, blood pressure, and cholesterol.
The Final Thought
The bottom line is when you are trying to lose belly fat, you need to make some sacrifices from your favorite food and drinks but more importantly, exercise is crucial.